Please have a look at my new Leg Workout plan!

[WantNoFatAssHo!]

First some stats: 5'9'', 150 pounds, 11%bf, small frame, worked out for three years. Large percentage of type one muscle fibres. (I score good on marathon and long distance running/skiing tests)

I have split my leg-workouts into two heavy sessions and one light session.

The two heavy sessions will be done most of the time, and the light session will be done if I am tired, out of focus or when I don't feel like Squating and Deadlifting.

I have not incorporated any cleans into my leg workout. I have never done them in my three years of training, and I am uncertain of weather it is worth it to start doing them. I would really like some feedback on this.

I will go as close as I can to failure on 80% of the sets, and 1 or 2 reps from failure on the other 20%. This to be sure I am not overtraining.

The rep ranges will be in the 3-12 area, for squats and deadlifts, closer to 12, and for machine-movements closer to 3.

I will give myself between 6 and 8 days of rest in between two sessions, maybe a little less after a light session.

All input, suggestions and comments are greatfully received.

Thank you.
WantNoFatAssHo!

Heavy Session 1


Squat 4 Sets
StiffLegged Deadlift 2 Sets
Leg Press 1 set
Leg Extension 1 set
Leg Curl 2 sets
Dumbbell KalveRaises 2 sets
Standing KalveRaises 2 sets



Heavy session 2

Squat 2 sets
StiffLegged Deadlift 2 sets
Lunges 2 sets
Dumbbell Deadlift 2 sets
Leg Press 1 set
Leg Extension 1 set
Leg Curl 2 sets
Dumbbell KalveRaises 2 sets
Seated KalveRaises 2 sets


Easy Session

Leg Press 3 sets
Leg Extension 3 sets
Leg Curl 3 sets
Standing KalveRaises 3 sets
Seated KalveRaises 2 sets

 

[The Shadow]

Are you serious?

40 sets per week???

Drop the sets by AT LEAST 50% and triple your intensity

 

[WantNoFatAssHo!]

Are you serious?

40 sets per week???

Drop the sets by AT LEAST 50% and triple your intensity

Maybe I expressed myself a bit unclearly, I will do ONE of the three workouts every 6 to 8 days.

As for intensity, I will go to failure on 80% of the sets.

 

[WantNoFatAssHo!]

Oh, and I am natural by the way.

 

[pepelaz]

rearrange it

The workouts are Ok - the Heavy Session 1 is close to mine.
However, it is beter to group lits involving same muscle grroups together.

E.g.

Squat
Leg Press
Leg extentions
StiffLegged Deadlift
Leg Curls
Standing Raises
Dumbbel raises

Also, when working for mass, I drop such things as Leg extentions and leg curls and do more squating and leg pressing.

 

[WantNoFatAssHo!]

yo pepelaz! Good point. I'll do that.

One other thing though: today it was exactly 7 days since i worked out my legs last time following this routine, and when i started warming up i noticed that my leg extendor (don't know latin name) was still a bit sore. So i went on using more reps and less weight and not going to failure.

Was this a dumb thing to do? Should i have skipped the w/o completely and waited a few more days?

 

[pepelaz]

Well, after such workouts my quads are sore for 3-4 days and knees may "feel weak" for up to 6 days. The shedule that works for me the best is:

Legs once a week

Week 1
100% weight for 6-8 reps
Week 2
90% weight for 8-10 reps
Week 3
105% weight for 6-8 reps
Week 4
95% for 8-10 reps
...
and so on progressively

I think it is logical - gives knees and muscles some time to rest while keeping tonus high.

 

[coolcolj]

Throw away the leg extensions!

again why do people do the leg press when they've already squatted?!

if you want more work then do lunges or something

 

[ZZuluZ]

Get rid of worthless isolation moves.

Do NOT GO TO FAILURE at all. Certainyl with that kind of volume.

-Zulu

 

[MohawkMuscle]

Thats what I was gonna say... why do squats and legpress?